Just keep running

Medio Maraton Guadalajara 2015

15% off for Fast Running Blog members at St. George Running Center!

Location:

Mexico

Member Since:

Oct 20, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Times:

5k 22:10 (part of 10k race)

8k 36:59 (8 Columnas 2009)

10k 45:12 (Imagen Gdl 2009)

21k: 1:43:45 (21k Atlas 2009)

42k: 4:00:02 (42k Monterrey 2013)

Short-Term Running Goals:

Its been a while since I updated this, but my short-term running goals are simple: to keep running.

Long-Term Running Goals:

Long term...mmm...hard one, just continue running and having the luck a running races to keep on the edge, every so often.

Personal:

Born 1969; Happily married with my beautiful wife Lety, and have two wonderful daughters.

Book lover & seller (work a bookstore).

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Cumulus 13 Lifetime Miles:						606.16
Brooks Launch Lifetime Miles:						774.85
Brooks Defyance Lifetime Miles:						646.21
Brooks Pure Connect Lifetime Miles:						771.98
Saucony Hattori Lifetime Miles:						250.12
Saucony Kinvara 3 Lifetime Miles:						591.16
Brooks Launch White Lifetime Miles:						439.82
Brooks PureConnect2 Red Lifetime Miles:						175.69
Asics Kayano 20 Lifetime Miles:						406.53
Brooks Cascadia 9 Lifetime Miles:						46.49
Fuji Roubaix 1.5 Bike Lifetime Miles:						198.47
Saucony Kinvara 4 Blue Lifetime Miles:						47.57
Nike Free Flyknit 4 Lifetime Miles:						0.00

Totals

Running Miles	Swimming Yards	Bike Miles
689.97	10.45	0.00

Brooks Pure Connect Miles: 393.01	Saucony Hattori Miles: 16.84	Brooks PureConnect2 Red Miles: 42.73	Asics Kayano 20 Miles: 109.34	Brooks Launch White Miles: 52.40	Saucony Kinvara 4 Blue Miles: 47.57	Saucony Kinvara 3 Miles: 28.05

Thu, Jan 01, 2015

Running Miles	Swimming Yards	Bike Miles
6.21	0.00	0.00

Target was to do the run @ 4:50m min/km avg. Finished in 4:56 avg...

Happy New Year.

Brooks Pure Connect Miles: 6.21

Fri, Jan 02, 2015

Running Miles	Swimming Yards	Bike Miles
3.11	0.00	0.00

Nice slow jog...

Saucony Hattori Miles: 3.11

Tue, Jan 06, 2015

Running Miles	Swimming Yards	Bike Miles
5.80	0.00	0.00

10min warmup @ 6:15 min/km

1k @ 4:20 min/km, 3 min rest @ 6:30 min/km

2k @ 4:30 min/km, 3 min rest @ 6:30 min/km

2x 1k @ 4:20 min/km, 3 min rest @ 6:30 min/km

Cooldown.

Brooks Pure Connect Miles: 5.80

Thu, Jan 08, 2015

Running Miles	Swimming Yards	Bike Miles
5.65	0.00	0.00

9.1 kms

6 min warmup @ 6:15 min/km

8kms @ 4:50 min/km

1 min cool down

Brooks Pure Connect Miles: 5.65

Sat, Jan 10, 2015

Running Miles	Swimming Yards	Bike Miles
9.63	0.00	0.00

15.5 kms

Brooks PureConnect2 Red Miles: 9.63

Tue, Jan 13, 2015

Running Miles	Swimming Yards	Bike Miles
5.03	0.00	0.00

10 min warm up @ 6:15 min/km

3 x 1600m @ 4:20 min/km with 3 min rest @ 6:30 min/km

10 min cool down.

Brooks Pure Connect Miles: 5.03

Thu, Jan 15, 2015

Running Miles	Swimming Yards	Bike Miles
6.28	0.00	0.00

10kms @ 5:40 min/km

Asics Kayano 20 Miles: 6.28

Sat, Jan 17, 2015

Running Miles	Swimming Yards	Bike Miles
10.00	0.00	0.00

2kms @ 5:40 min/km

14kms @ 5:10 min/km

Brooks Pure Connect Miles: 10.00

Sun, Jan 18, 2015

Running Miles	Swimming Yards	Bike Miles
3.11	0.00	0.00

Easy cheesy 5k

Saucony Hattori Miles: 3.11

Comments

From allie on Sun, Jan 18, 2015 at 13:16:05 from 24.30.41.119

gruyere is my fave

Tue, Jan 20, 2015

Running Miles	Swimming Yards	Bike Miles
6.25	0.00	0.00

10 min warmup @ 6:10 min/km

10 x 400m @4:10 min/km with 3:00 min rest in between @ 6:30 min/km

10 min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 6.25

Thu, Jan 22, 2015

Running Miles	Swimming Yards	Bike Miles
5.64	0.00	0.00

4 min warm up @ 6:10 min/km
8kms @ 4:50 min/km
3 min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 5.64

Sat, Jan 24, 2015

Running Miles	Swimming Yards	Bike Miles
14.91	0.00	0.00

24 kms @ 5:25 min/km

Brooks Pure Connect Miles: 14.91

Tue, Jan 27, 2015

Running Miles	Swimming Yards	Bike Miles
4.69	0.00	0.00

10min warmup @ 6:00 min/km

3 x 2k @ 4:25 min/km with 3 min @ 6:30 min/km in between.

10 min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 4.69

Thu, Jan 29, 2015

Running Miles	Swimming Yards	Bike Miles
6.84	0.00	0.00

2k @ 6:00 min/km
3k @ 4:50 min/km
1k @ 6:00 min/km
3k @ 4:50 min/km
2k @ 6:00 min/km

Brooks Pure Connect Miles: 6.83

Sat, Jan 31, 2015

Running Miles	Swimming Yards	Bike Miles
10.00	0.00	0.00

16 kms @ 5:15 min/km

Brooks Pure Connect Miles: 10.00

Tue, Feb 03, 2015

Running Miles	Swimming Yards	Bike Miles
5.60	0.00	0.00

10 min warm up @ 6:30 min/km
2 x 3,200m @ 4:30 min/km with 3:00min rest @ 6:30 min/km in between.
10 min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 5.60

Thu, Feb 05, 2015

Running Miles	Swimming Yards	Bike Miles
5.59	0.00	0.00

8k @ 4:50 min/km with 500m warm up and 500m cool down.

Brooks Pure Connect Miles: 5.59

Sat, Feb 07, 2015

Running Miles	Swimming Yards	Bike Miles
12.49	0.00	0.00

4min warmup @ 6:00 min/km
19k @ 5:15 min/km
3min cool down @ 6:40 min/km

Brooks Pure Connect Miles: 12.49

Sun, Feb 08, 2015

Running Miles	Swimming Yards	Bike Miles
3.73	0.00	0.00

6k race.

Paced my daughter. She beat me in the last 100m fair & square, and ended winning 3rd place in her age group.

Brooks Pure Connect Miles: 3.73

Tue, Feb 10, 2015

Running Miles	Swimming Yards	Bike Miles
5.76	0.00	0.00

10 min warmup @ 6:00 min/km

5 x 1000m @ 4:20 min/km with 3 min @ 6:30 min/km in between
6 min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 5.76

Sat, Feb 14, 2015

Running Miles	Swimming Yards	Bike Miles
8.57	0.00	0.00

3min warmup @ 6:00 min/km
13k @ 5:15 min/km
2min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 8.57

Comments

From allie on Sat, Feb 14, 2015 at 18:10:55 from 73.207.133.226

eric. how are you? hope things are going well. nice job with this run today.

From Eric Day on Tue, Feb 17, 2015 at 08:44:20 from 189.212.178.35

Hi Allie.

Thanks for keep in touch.

Things are very busy and crazy now, no time for many normal things.

Getting ready for a HM this sunday.

From allie on Tue, Feb 17, 2015 at 09:30:15 from 66.249.88.135

i'm in the same boat. :)

good luck on sun

Tue, Feb 17, 2015

Running Miles	Swimming Yards	Bike Miles
4.91	0.00	0.00

10 min warmup @ 6:00 min/km
6 x 400m @ 4:10 min/km with 3:00 min @ 6:30 min/km in between
10 min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 4.91

Wed, Feb 18, 2015

Running Miles	Swimming Yards	Bike Miles
3.11	0.00	0.00

Easy 5k.

Saucony Hattori Miles: 3.11

Sun, Feb 22, 2015

Race: Medio Maraton Guadalajara 2015 (13.1 Miles) 01:55:00

Running Miles	Swimming Yards	Bike Miles
13.10	0.00	0.00

21k Race.

Up to km 15 was almost in pace to break the 1:45 barrier, but then came nature calling. Dang ! that threw everything out the window...

Brooks PureConnect2 Red Miles: 13.10

Comments

From Burt on Sat, Feb 28, 2015 at 12:19:23 from 71.223.34.108

Pretty good still. Nice work.

Wed, Feb 25, 2015

Running Miles	Swimming Yards	Bike Miles
1.86	0.00	0.00

20 min spinning

3 min walking

3k easy run @ 6:00 min/km

Saucony Hattori Miles: 1.86

Thu, Feb 26, 2015

Running Miles	Swimming Yards	Bike Miles
3.11	0.00	0.00

5k easy @ 6:00 min/km

Asics Kayano 20 Miles: 3.11

Sat, Feb 28, 2015

Running Miles	Swimming Yards	Bike Miles
8.04	0.00	0.00

3min @ 6:00 min/km

12k @ 5:15 min/km

3 min @ 6:30 min/km

Brooks Pure Connect Miles: 8.04

Tue, Mar 03, 2015

Running Miles	Swimming Yards	Bike Miles
5.60	0.00	0.00

10min warmup @ 6:00 min/km
2 x 3,200m @ 4:33 min/km with 400m @ 6:30 min/km in between
Cool down @ 6:30 min/km

Brooks Pure Connect Miles: 5.60

Thu, Mar 05, 2015

Running Miles	Swimming Yards	Bike Miles
5.75	0.00	0.00

3 min warmup @ 6:00 min/km

8kms @ 4:50 min/km

5 min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 5.75

Fri, Mar 06, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.44	0.00

700 m swimming.

In about 30 minutes.

Sat, Mar 07, 2015

Running Miles	Swimming Yards	Bike Miles
12.39	0.00	0.00

3 min warmup @ 6:00 min/km
19 kms @ 5:15 min/km
3 min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 12.39

Sun, Mar 08, 2015

Race: CAI Atlas Colomos (3.79 Miles) 00:32:15

Running Miles	Swimming Yards	Bike Miles
3.79	0.00	0.00

6.1 kms with my daughter. She is awesome.

She will soon beat me at this...which by the way makes me very, very proud.

Brooks PureConnect2 Red Miles: 3.79

Mon, Mar 09, 2015

Running Miles	Swimming Yards	Bike Miles
2.48	0.00	0.00

20 min spinning

then 4k easy pace.

Saucony Hattori Miles: 2.48

Tue, Mar 10, 2015

Running Miles	Swimming Yards	Bike Miles
5.61	0.00	0.00

10 min warmup @ 6:00 min/km
5 x 1000m @ 4:27 min/km with 3 min break in between @ 6:30 min/km.
Cool down @ 6:30 min/km

Brooks Pure Connect Miles: 5.61

Thu, Mar 12, 2015

Running Miles	Swimming Yards	Bike Miles
6.26	0.00	0.00

3k @ 6:00 min/km
5k @ 4:40 min/km
2k @ 6:10 min/km

Brooks Pure Connect Miles: 6.26

Sat, Mar 14, 2015

Running Miles	Swimming Yards	Bike Miles
8.47	0.00	0.00

13k @ 5:15 min/km

Brooks Pure Connect Miles: 8.47

Tue, Mar 17, 2015

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

10 min warmup @ 6:00 min/km
6 x 400m @ 4:00 min/km with 400m rest in between @ 6:30 min/km

10 min cool down @ 6:15 min/km

Brooks Pure Connect Miles: 5.00

Thu, Mar 19, 2015

Running Miles	Swimming Yards	Bike Miles
2.80	0.00	0.00

4.5 kms @ 5:40 min/km

Sunday is my next HM.

Brooks Pure Connect Miles: 2.80

Sun, Mar 22, 2015

Race: Medio Maraton Zapopan 2015 (13.1 Miles) 01:53:31

Running Miles	Swimming Yards	Bike Miles
13.10	0.00	0.00

Half Maraton.

Not the best race, but decent one. Crashed on last kilometer, it was a long uphill and my legs were trashed.

Brooks PureConnect2 Red Miles: 13.10

Thu, Mar 26, 2015

Running Miles	Swimming Yards	Bike Miles
3.17	0.00	0.00

Easy run @ 5:40 min/km

Saucony Hattori Miles: 3.17

Sat, Mar 28, 2015

Running Miles	Swimming Yards	Bike Miles
7.00	0.00	0.00

11.27kms easy does it....

Asics Kayano 20 Miles: 7.00

Fri, Apr 03, 2015

Running Miles	Swimming Yards	Bike Miles
5.41	0.00	0.00

8.7k in Mexico City.

Brooks Launch White Miles: 5.41

Tue, Apr 07, 2015

Running Miles	Swimming Yards	Bike Miles
3.42	0.00	0.00

5.5k easy

Asics Kayano 20 Miles: 3.42

Wed, Apr 08, 2015

Running Miles	Swimming Yards	Bike Miles
3.73	0.00	0.00

6k easy.

Brooks Pure Connect Miles: 3.73

Thu, Apr 09, 2015

Running Miles	Swimming Yards	Bike Miles
5.38	0.00	0.00

8.65 kms.

Brooks Pure Connect Miles: 5.38

Sat, Apr 11, 2015

Running Miles	Swimming Yards	Bike Miles
9.86	0.00	0.00

15.87 kms with running group.

Brooks Launch White Miles: 9.86

Comments

From Burt on Mon, Apr 13, 2015 at 11:43:54 from 184.101.203.22

Very nice.

Sun, Apr 12, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.50	0.00

800m swimming.

Tue, Apr 14, 2015

Running Miles	Swimming Yards	Bike Miles
3.73	0.00	0.00

10min warmup @ 6:00min/km
5 x 400m @ 4:10min/km with 3 min rest @ 6:30min/km in between.

Brooks Pure Connect Miles: 3.73

Thu, Apr 16, 2015

Running Miles	Swimming Yards	Bike Miles
5.36	0.00	0.00

8.63 kms.

8km tempo run @ 5:15 min/km

3min warmup and 1 min cool down

Brooks Pure Connect Miles: 5.36

Sat, Apr 25, 2015

Running Miles	Swimming Yards	Bike Miles
6.21	0.00	0.00

10k run in Union City (Oakland), California.

It was a simple race, Bubble Run I believe it was called. Got to run it with an old buddy from university whom I had not seen in over 20 years.

Great run.

Brooks Launch White Miles: 6.21

Tue, Apr 28, 2015

Running Miles	Swimming Yards	Bike Miles
5.07	0.00	0.00

Saucony Kinvara 4 Blue Miles: 5.07

Thu, Apr 30, 2015

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

Brooks Pure Connect Miles: 5.00

Sat, May 02, 2015

Running Miles	Swimming Yards	Bike Miles
10.92	0.00	0.00

Brooks Launch White Miles: 10.92

Tue, May 05, 2015

Running Miles	Swimming Yards	Bike Miles
5.17	0.00	0.00

8.32 kms

Brooks Pure Connect Miles: 5.17

Thu, May 07, 2015

Running Miles	Swimming Yards	Bike Miles
5.62	0.00	0.00

9.05 kms

Brooks Pure Connect Miles: 5.62

Sat, May 09, 2015

Running Miles	Swimming Yards	Bike Miles
9.32	0.00	0.00

15k

Saucony Kinvara 4 Blue Miles: 9.32

Tue, May 12, 2015

Running Miles	Swimming Yards	Bike Miles
5.19	0.00	0.00

10 min warmup @ 6:00 min/km

3 x 1,600m @ 4:40 min/km (last 800m @ 4:30 min/km) with 1 min walk break.

10 min cool down @ 6:00 min/km

Brooks Pure Connect Miles: 5.19

Wed, May 13, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.62	0.00

1 km swimming.

Thu, May 14, 2015

Running Miles	Swimming Yards	Bike Miles
5.59	0.00	0.00

9kms.

3 km warmup @ 6:00 min/km

3 km tempo @ 4:40 min/km

3 km cool down @ 6:00 min/km

Brooks Pure Connect Miles: 5.59

Sun, May 17, 2015

Running Miles	Swimming Yards	Bike Miles
3.11	0.00	0.00

5k race with daughter.

Brooks PureConnect2 Red Miles: 3.11

Tue, May 19, 2015

Running Miles	Swimming Yards	Bike Miles
4.63	0.00	0.00

10min warmup @ 6:00 min/km
4 x 800m @ 4:30 min/km (400m) & 4:19 min/km (400m)
10min cool down @ 6:00 min/km

Brooks Pure Connect Miles: 4.63

Wed, May 20, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.68	0.00

1,100 mts swimming

Thu, May 21, 2015

Running Miles	Swimming Yards	Bike Miles
6.84	0.00	0.00

11kms total.

1.5 kms @ 6:00 min/km

8 kms @ 5:35 min/km

1.5 kms @ 6:00 min/km

Brooks Pure Connect Miles: 6.83

Sat, May 23, 2015

Running Miles	Swimming Yards	Bike Miles
14.54	0.00	0.00

23.4 kms

< 150 pps

Saucony Kinvara 4 Blue Miles: 14.54

Tue, May 26, 2015

Running Miles	Swimming Yards	Bike Miles
5.23	0.00	0.00

8.41 kms

10 min warmup @ 6:00 min/km

3x1,600m (800m @ 4:40 min/km, 400m @ 4:30, 400m @ 4:20).

10 min cool down @ 6:00 min/km

Brooks Pure Connect Miles: 5.23

Wed, May 27, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.81	0.00

1.3 kms swimming.

Thu, May 28, 2015

Running Miles	Swimming Yards	Bike Miles
6.84	0.00	0.00

1.5 km warmup @ 6:00 min/km
8kms tempo @ 5:00 min/km
1.5 km cool down @ 6:00 min/km

Brooks Pure Connect Miles: 6.83

Sat, May 30, 2015

Running Miles	Swimming Yards	Bike Miles
10.00	0.00	0.00

16kms

Too hot...

Asics Kayano 20 Miles: 10.00

Tue, Jun 02, 2015

Running Miles	Swimming Yards	Bike Miles
6.23	0.00	0.00

10 min warm up @ 6:00 min/km
5 x 1000m @ 4:35 min/km with 3 min rest @ 6:30 min/km in between
10 min cool down @ 6:00 min/km

Brooks Pure Connect Miles: 6.23

Wed, Jun 03, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.81	0.00

1,300 mts swimming

Thu, Jun 04, 2015

Running Miles	Swimming Yards	Bike Miles
5.59	0.00	0.00

1.5 kms warmup @ 6:00 min/km
6 kms @ 4:50 min/km
1.5 kms cool down @ 6:00 min/km

Brooks Pure Connect Miles: 5.59

Sat, Jun 06, 2015

Running Miles	Swimming Yards	Bike Miles
16.78	0.00	0.00

27k

Asics Kayano 20 Miles: 16.78

Tue, Jun 09, 2015

Running Miles	Swimming Yards	Bike Miles
5.23	0.00	0.00

10min warmup @ 6:00 min/km

3 x 1,600m @ 4:40 min/km with 1 min @ 6:30 min/km in between

10min cool down @ 6:00 min/km

Brooks Pure Connect Miles: 5.23

Wed, Jun 10, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.68	0.00

1,100 meters swimming

Thu, Jun 11, 2015

Running Miles	Swimming Yards	Bike Miles
5.59	0.00	0.00

9 kms total.

3 kms warmup @ 6:00 min/km

4.5 kms tempo @ 4:40 min/km

1.5 kms cool down @ 6:00 min/km

Brooks Pure Connect Miles: 5.59

Sat, Jun 13, 2015

Running Miles	Swimming Yards	Bike Miles
16.16	0.00	0.00

26 kms

Asics Kayano 20 Miles: 16.16

Wed, Jun 17, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.75	0.00

1,200 mts swimming

Thu, Jun 18, 2015

Running Miles	Swimming Yards	Bike Miles
4.04	0.00	0.00

6.51 kms

.5 km warmup

6 kms @ 4:50 min/km

Brooks Pure Connect Miles: 4.04

Sat, Jun 20, 2015

Running Miles	Swimming Yards	Bike Miles
20.00	0.00	0.00

32 kms

Brooks Launch White Miles: 20.00

Tue, Jun 23, 2015

Running Miles	Swimming Yards	Bike Miles
6.00	0.00	0.00

10 min @ 6:00 min/km

6 x 800m @ 4:20 min/km with 2 min @ 6:30 min/km

10 min @ 6:00 min/km cool down.

Brooks Pure Connect Miles: 6.00

Wed, Jun 24, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.68	0.00

1,100 mts swimming

Comments

From Burt on Wed, Jun 24, 2015 at 09:01:28 from 97.117.245.63

Nice Harley.

Thu, Jun 25, 2015

Running Miles	Swimming Yards	Bike Miles
7.46	0.00	0.00

12.01 kms

Brooks Pure Connect Miles: 7.46

Tue, Jun 30, 2015

Running Miles	Swimming Yards	Bike Miles
6.53	0.00	0.00

10 min warmup @ 6:00 min/km

2 x (6 x 400m @ 4:10 min/km and 2 min @ 6:30 min/km in between) and 3 min @ 6:30 min/km in between

10 min cool down @ 6:00 min/km

Brooks Pure Connect Miles: 6.53

Wed, Jul 01, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.75	0.00

1,200 mts swimming

Thu, Jul 02, 2015

Running Miles	Swimming Yards	Bike Miles
5.59	0.00	0.00

3 kms @ 6:00 min/km warmup
4.5 kms @ 4:45 min/km
1.5 kms @ 6:00 min/km cool down

Brooks Pure Connect Miles: 5.59

Tue, Jul 07, 2015

Running Miles	Swimming Yards	Bike Miles
6.92	0.00	0.00

10 min @ 6:00 min/km warm up
1,600m @ 4:40 min/km
3 min @ 6:15 min/km
3,200m @ 4:50 min/km
4 min @ 6:15 min/km
2 x 800m @ 4:30 min/km with 2:00 in-between
10 min @ 6:00 min/km cool down

Brooks Pure Connect Miles: 6.92

Thu, Jul 09, 2015

Running Miles	Swimming Yards	Bike Miles
5.59	0.00	0.00

1.5 kms @ 6:00 min/km warm up
6kms @ 4:50 min/km tempo
1.5 kms @ 6:00 min/km cool down

Brooks Pure Connect Miles: 5.59

Sat, Jul 11, 2015

Running Miles	Swimming Yards	Bike Miles
18.64	0.00	0.00

30k long run.

Saucony Kinvara 4 Blue Miles: 18.64

Tue, Jul 14, 2015

Running Miles	Swimming Yards	Bike Miles
4.98	0.00	0.00

8.01 kms.

10min @ 6:00 min/km warm up
2 x (2 x 1,200m @ 4:37 min/km with 2:00 min @ 6:30 min/km in between) with 4:00 min @ 6:30 min/km in between sets

Brooks Pure Connect Miles: 4.98

Wed, Jul 15, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.87	0.00

1,400 meters swimming.

Thu, Jul 16, 2015

Running Miles	Swimming Yards	Bike Miles
10.13	0.00	0.00

16.30 kms in 1:30:18.

Brooks Pure Connect Miles: 10.13

Sat, Jul 18, 2015

Running Miles	Swimming Yards	Bike Miles
14.91	0.00	0.00

24 km long run

Asics Kayano 20 Miles: 14.91

Tue, Jul 21, 2015

Running Miles	Swimming Yards	Bike Miles
5.62	0.00	0.00

10 min warmup @ 6:00 min/km
1000m @ 4:30 min/km
2000m @ 4:40 min/km
1000m @ 4:30 min/km
1000m @ 4:30 min/km

with 3 min @ 6:30 min/km in between

Brooks Pure Connect Miles: 5.62

Wed, Jul 22, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.81	0.00

1,300 mts swimming

Thu, Jul 23, 2015

Running Miles	Swimming Yards	Bike Miles
5.67	0.00	0.00

1.5 kms warmup @ 6:00 min/km
7.5 km tempo @ 4:50 min/km
1 min cool down @ 6:30 min/km

Brooks Pure Connect Miles: 5.67

Tue, Jul 28, 2015

Running Miles	Swimming Yards	Bike Miles
5.00	0.00	0.00

8 kms

Saucony Kinvara 3 Miles: 5.00

Thu, Jul 30, 2015

Running Miles	Swimming Yards	Bike Miles
10.00	0.00	0.00

16 kms

Saucony Kinvara 3 Miles: 10.00

Sat, Aug 01, 2015

Running Miles	Swimming Yards	Bike Miles
13.05	0.00	0.00

21k

Saucony Kinvara 3 Miles: 13.05

Thu, Aug 06, 2015

Running Miles	Swimming Yards	Bike Miles
5.75	0.00	0.00

9.25 kms

Brooks Pure Connect Miles: 5.75

Sat, Aug 08, 2015

Running Miles	Swimming Yards	Bike Miles
18.64	0.00	0.00

30k

Asics Kayano 20 Miles: 18.64

Tue, Aug 11, 2015

Running Miles	Swimming Yards	Bike Miles
6.52	0.00	0.00

8 x 800m @ 4:25 min/km

Plus warm up and cool downs...

Brooks Pure Connect Miles: 6.52

Wed, Aug 12, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.62	0.00

1,000 mts swimming

Thu, Aug 13, 2015

Running Miles	Swimming Yards	Bike Miles
5.38	0.00	0.00

8km tempo @ 4:50 min/km

Brooks Pure Connect Miles: 5.38

Sat, Aug 15, 2015

Running Miles	Swimming Yards	Bike Miles
13.05	0.00	0.00

21k

Asics Kayano 20 Miles: 13.05

Tue, Aug 18, 2015

Running Miles	Swimming Yards	Bike Miles
5.60	0.00	0.00

9.01 kms

5 x 1,000 mts @ 4:40 min/km

Brooks Pure Connect Miles: 5.60

Wed, Aug 19, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.68	0.00

1,100 mts swim

Thu, Aug 20, 2015

Running Miles	Swimming Yards	Bike Miles
5.59	0.00	0.00

9kms

4.5 km tempo run @ 4:45 min/km

Brooks Pure Connect Miles: 5.59

Fri, Aug 21, 2015

Running Miles	Swimming Yards	Bike Miles
10.00	0.00	0.00

16 km run.

Brooks Pure Connect Miles: 10.00

Tue, Aug 25, 2015

Running Miles	Swimming Yards	Bike Miles
4.35	0.00	0.00

6 x 400m @ 4:20 min/km

Brooks Pure Connect Miles: 4.35

Wed, Aug 26, 2015

Running Miles	Swimming Yards	Bike Miles
0.00	0.75	0.00

1,200 meters swimming

Thu, Aug 27, 2015

Running Miles	Swimming Yards	Bike Miles
2.77	0.00	0.00

4.46 kms

Last run before sunday's marathon !

Brooks Pure Connect Miles: 2.77

Totals

Running Miles	Swimming Yards	Bike Miles
689.97	10.45	0.00

Brooks Pure Connect Miles: 393.01	Saucony Hattori Miles: 16.84	Brooks PureConnect2 Red Miles: 42.73	Asics Kayano 20 Miles: 109.34	Brooks Launch White Miles: 52.40	Saucony Kinvara 4 Blue Miles: 47.57	Saucony Kinvara 3 Miles: 28.05

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